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lyometrics involves exercises in which muscles exert maximum force
in short intervals of time, with the goal of increasing power. These
exercises are superb for anyone looking to improve specifi c aspects
of their sport performance, such as sprint speed. They are performed
with as much explosive force as possible, with a rep range between
3 and 5. Plyometrics can also be useful for those looking to improve their numbers
in the three big lifts: squats, deadlifts and bench press.POWER
PLAY
PT Ian Gardner runs the rule
over an elite training essential: plyometricsP
- PLYOMETRIC PRESS-UP
Start in the top of a press-up
position.
Lower your body until your chest
is a few inches from the fl oor.
Push back up as explosively as
possible so your hands leave the fl oor
while your arms stay straight.
As your hands return to the fl oor
cushion the force by bending the
elbows slightly.
Pause momentarily, then repeat.
Make sure your hands are directly below
your shoulders and your elbows stay close
to your body. Commonly people will have
a wide hand and elbow position, which is
a recipe for shoulder injury. - REVERSE LUNGE WITH KNEE DRIVE
Stand on one leg and step back
with your non-standing leg.
Come down so your moving foot
touches the fl oor and your front knee
is at 90 degrees, while keeping your
torso upright throughout.
Explosively drive back up,
predominantly through the front
foot, to the starting position, and in
one continuous movement bring the
moving knee up in front of your body.
Aim to move with such force that
your standing leg performs a jump
at the same time.
Land with a soft knee and
immediately repeat the exercise.
Th is exercise is diffi cult for beginners to
coordinate the knee drive and the jump
correctly. Th e knee drive should aid you in
getting height in the jump. Try practising
in slow motion and gradually speed up.
3. DEPTH JUMP
Stand on a box with feet shoulder-
width apart – start with a 12-inch box and
increase the height as you improve.
Step off the box (do not jump) and land
both feet shoulder-width apart, with 'soft'
knees to absorb the impact.
Aiming to keep your contact time with
the fl oor to a minimum, jump straight
back up into the air as high as you can.
Step back on the box and repeat.
As you land from stepping off the box, make
sure you keep your knees pushed out in line
with your toes, not allowing them to buckle
inwards. Th is will be a lot safer on the knees
and allow for full use of your leg muscles.
4. SLAM BALL
Set up with a slam ball (the balls fi lled
with sand) of suitable weight positioned
at your feet.
Squat down and pick up the ball.
Stand back up and bring the ball
overhead so your arms are straight.
Throw the ball down at the fl oor as
powerfully as you can while keeping
your arms straight.
Th e common mistake I see with this exercise
is a lack of commitment to the power. People
will simply raise the ball overhead and drop
it to the fl oor – give it some umph!
5. MEDICINE BALL ROTATIONAL SLAM
Grab hold of a slam ball or medicine
ball and stand side on to a solid wall, with
feet shoulder-width apart.
Keeping your arms straight, twist from
the mid torso and hips, and throw the ball
at the wall as powerfully as you can.
Allow the ball to fall to the fl oor, then
collect it and reset your body position.
Make sure your arms stay straight throughout
the throw. We are looking to use the obliques
and hips to create the power, not the chest
and triceps.
PLYO PRACTICE
5 MOVES FOR
EXPLOSIVE POWERFollow Ian on Instagram @iangpt1510